Breakfast ....................................................... 2 Lunch ............................................................. 9 Dinner . ....................................................... 18 Shakes ........................................................ 35
BREAKFAST Gourmet Nutrition All meals are broken down into large (for men) and small (for women) servings sizes.
Copyright Š 2011 by Precision Nutrition Inc. All rights reserved. No part of this book may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording, or by any information storage and retrieval system, without the permission in writing from the publisher. Gourmet Nutrition – Breakfast
Omelet with Side Salad
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When I need a delicious, easy-to-make breakfast for fat loss, this is my default choice. I can whip it up in minutes from a few basic ingredients that I keep on hand, and then I’m off to work, knowing the day’s fat loss is well under way.
3 whole eggs 3 egg whites 1 oz mozzarella cheese Olive oil cooking spray 2 cups of spring mix (greens)
Nutritional Information
Instructions
1 avocado
(per serving)
large
small
Preheat a large non-stick frying pan on medium heat. Lightly
3 oz raw mixed nuts
Calories (k/cal)
580
290
coat with olive oil cooking spray. Whisk egg whites, eggs,
2 tbsp extra virgin olive oil
Fat (g) Saturated (g) Monounsaturated (g) Polyunsaturated (g) omega-3 (g) omega -6 (g)
48 10 18 4 0.3 3.8
24 5 9 2 0.15 1.9
and grated mozzarella cheese together in a mixing bowl. Pour
Sea salt, to taste
egg mixture to the pan. Cook for a couple of minutes until
Pepper, to taste
Carbohydrates (g) fiber (g) sugars (g)
18 10 2
9 5 1
Protein (g)
26
13
the bottom is golden brown. Flip the omelet and cook until the other side is golden brown. While omelet is cooking, in a separate bowl, add spring mix, chopped avocado, mixed nuts, olive oil, sea salt, and pepper. Toss lightly to mix the ingredients. When omelet is done cooking, transfer to a plate. Add salad to the side and serve. SFSWFT MBSHF PS TNBMM
Variations and Options Toss a few asparagus spears (pictured) in with the eggs for some extra greens and a crunchier taste.
Gourmet Nutrition – Breakfast
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LUNCH Gourmet Nutrition The following recipes have been adapted from Gourmet Nutrition V2: The Cookbook for the Fit Food Lover. For more delicious recipes like these, visit www.gourmetnutrition.com. All meals are broken down into large (for men) and small (for women) servings sizes.
Copyright Š 2011 by Precision Nutrition Inc. All rights reserved. No part of this book may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording, or by any information storage and retrieval system, without the permission in writing from the publisher. Gourmet Nutrition – Breakfast
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DINNER Gourmet Nutrition The following recipes have been adapted from Gourmet Nutrition V2: The Cookbook for the Fit Food Lover. For more delicious recipes like these, visit www.gourmetnutrition.com. All meals are broken down into large (for men) and small (for women) servings sizes.
Copyright Š 2011 by Precision Nutrition Inc. All rights reserved. No part of this book may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording, or by any information storage and retrieval system, without the permission in writing from the publisher. Gourmet Nutrition – Breakfast
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SHAKES Gourmet Nutrition All meals are broken down into large (for men) and small (for women) servings sizes.
Copyright Š 2011 by Precision Nutrition Inc. All rights reserved. No part of this book may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording, or by any information storage and retrieval system, without the permission in writing from the publisher. Gourmet Nutrition – Breakfast
Berry Supershake
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Preparation Time
Nutritional Information (per serving)
large
small
Calories (k/cal)
380
190
6 2 0 0 0 0
3 1 0 0 0 0
Carbohydrates (g) fiber (g) sugars (g)
44 8 26
22 4 13
Protein (g)
38
19
Fat (g) Saturated (g) Monounsaturated (g) Polyunsaturated (g) omega-3 (g) omega -6 (g)
The Precision Nutrition “supershake� concept is simple: fit all the high-quality nutrition you would get from one of our normal meals into an easy-to-make, easy-to-drink shake you can take with you on the go. Here we use a greens supplement to get our veggie component in -- and the almond milk, ice and berries make it taste delicious. Instructions Combine all ingredients in a countertop blender. Blend on high until mixture is smooth and creamy. Serves 1 large or 2 small.
Gourmet Nutrition – Supershakes
1 cup unsweetened almond milk ½ cup ice 1 cup frozen blueberries 1 cup frozen strawberries 2 scoops vanilla protein powder 1 serving greens plus
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